Contents
What are Phytoestrogens?
Phytoestrogens, also known as dietary estrogens, are plant-derived compounds that are found data in human diet. They are substances found in plants that are able to bind to human oestrogen receptors and have a similar effect to oestrogen. Not only do they interact with oestrogen receptors, but they also interact with androgen and other hormones in the body.
How Do Phytoestrogens Improve Bone Health?
Studies have consistently shown phytoestrogens to have beneficial effects on bone health. Animal studies have indicated that phytoestrogens can reduce bone loss and increase bone mass, while human studies have found that regular consumption of foods with phytoestrogens can prevent bone loss and reduce the risk of fractures.
Phytoestrogens have been found to be beneficial in improving bone health as they have been shown to inhibit bone breakdown, reduce osteoclast activity, enhance calcium absorption, balance hormones, enhance vascularity, increase the number of collagen fibres, and improve the mechanical strength of bones.
What Foods Contain Phytoestrogens?
Phytoestrogens are found in a variety of plant-based foods. These foods include legumes and beans, nuts and seeds, soy-based products, grains, fruits and vegetables, and tea. Foods that are particularly high in phytoestrogens include soybeans, dried fruits and berries, flaxseed, sesame seeds, and brewer’s yeast.
How Can You Incorporate Phytoestrogens into Your Diet?
It is important to ensure that you are including enough phytoestrogens in your diet in order to improve your bone health. Here are some tips for incorporating phytoestrogens into your diet:
Include Soy Products
Soy is one of the best sources of phytoestrogens and can be incorporated into your diet in a variety of ways. Try including soy-based products in your meals or add some soy nuts as a snack.
Add Flaxseed to Smoothies & Meals
Flaxseed is another excellent source of phytoestrogens and can be easily added to smoothies, salads, and other meals for an extra nutrient boost.
Switch to Whole Grains
Whole grains are a great source of phytoestrogens, so try to make the switch from refined grains to whole grains as much as possible.
Conclusion
Phytoestrogens can have a positive effect on bone health, and it is important to ensure that you are including enough in your diet. Making the switch to whole grains and adding soy-based products and flaxseed to your meals can help ensure that you are incorporating enough phytoestrogens into your diet for optimal bone health.
